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Training Log Archive: conör

In the 7 days ending Mar 13, 2016:

activity	#	time	miles		km		+m	load
Run (road)	4	3:52:52	26.84	(8:41)	43.19	(5:24)	1182	646.8
Orienteering	2	1:11:55	8.94	(8:03)	14.38	(5:00)	402	287.7
Total	4	5:04:47	35.77	(8:31)	57.57	(5:18)	1583	934.5

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Sunday Mar 13, 2016 #

11 AM

Run (road) warm up/down 14:46 [2] 2.0 km (7:23 / km) +108m 5:49 / km
shoes: Inov8 O-Roc (03-16)

Orienteering race 50:38 [4] 9.48 km (5:21 / km) +362m 4:29 / km
shoes: Inov8 O-Roc (03-16)

Friday Mar 11, 2016 #

7 PM

Note
(rest day)

bleh, had a bit of a sore throat yesterday and it's worse today. Don't want it to develop into a cold or something.
Lots of work done today though

Thursday Mar 10, 2016 #

5 PM

Run (road) 16:17 [3] 2.98 km (5:28 / km) +58m 4:58 / km

Orienteering 9:39 [4] 2.34 km (4:08 / km) +9m 4:03 / km

Sprint around Pollock

C • #9 2

Orienteering 7:03 [4] 1.66 km (4:15 / km) +5m 4:11 / km

Sprint corridor. These are fun. Did it way better than the last one

Orienteering 4:35 [4] 0.91 km (5:02 / km) +25m 4:25 / km

Mass start for a couple of controls. Got caught by the extra wall

Run (road) 28:05 [2] 5.39 km (5:12 / km)

Round the meadows with Tim, Tam, Mikey, and Mark

Wednesday Mar 9, 2016 #

2 PM

Run (road) 2:02:56 [3] 24.31 km (5:03 / km) +528m 4:34 / km

No class today so my first Wednesday run with EUOC. Out to Braids with Tim Tam Mikey and Andrew, lap of the meadows with Mikey, then solo round the saet.
Was afraid I'd miss delivery of my new O shoes but the guy came right as I got in the door.

Tuesday Mar 8, 2016 #

2 PM

Run (road) warm up/down 9:07 [1] 1.57 km (5:49 / km) +15m 5:34 / km

WU + drills

Run (road) intervals (Hills) 36:00 5.76 km (6:15 / km) +468m 4:27 / km

6 x 3 mins (3 mins).
nice

Run (road) 5:41 [2] 1.17 km (4:51 / km) +5m 4:45 / km

Not much of a warm down, bit pressed to get to class.

Monday Mar 7, 2016 #

7 PM

Note
(rest day)

Sore throat and sore foot. Nothing too major though, so just a rest day

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